Pain Relief Centres Blog - Part 3

Fixed v Growth Mindset, ‘Oww’ v ‘Wow’

Are You ‘Oww’ or ‘Wow’ When it Comes to Health?

I first encountered the concept of Fixed and Growth mindsets thanks to Todd Herman, a performance expert (in business and sport).

Todd called these ‘Oww’ and ‘Wow’.

More on Brain Chemistry:
http://www.thepainreliefcentres.co.uk/brain-chemistry/

Here’s some cool graphics for summary:

ow v wow oww-brain wow-brain

If you would like to interact with the conversation on Facebook:
https://www.facebook.com/BodyInBalanceUK/

Exercises

Exercises For Back Health

If there is one exercise to start doing to prevent back pain, this is my current favourite:

More advanced versions:

Then Add In These ‘Golf Exercises’
http://www.thepainreliefcentres.co.uk/golf/

Or some Chi Kung:
http://www.thepainreliefcentres.co.uk/5-yin/

For Disc Pain and Sciatica Relief
http://www.thepainreliefcentres.co.uk/exercises-for-sciatica-relief/

For Sacroiliac Joint Pain
http://www.thepainreliefcentres.co.uk/sacroiliac-joint-exercises-for-low-back-pain-relief/

More Back Pain Relief from Foundation Training

The rest of my Spinal Hygiene Videos:
http://www.thepainreliefcentres.co.uk/spinal-hygiene-exercises-for-natural-back-pain-relief/

A ‘Move Every Joint’ Workout

Nitric Oxide Boosting Routine

My Morning Exercise Routine – Summer 2017 – With Guest Interruptions From My Youngest

Methylation: Why Stress Turns You Toxic, (and alters your genes)

R5: Re-Establish Methylation

Many people still think genetics determine our health.  The fact is, genes only really determine what happens if WE don’t do enough of the right things, or too much of the wrong thing.

Understanding methylation is critical to this.

The short version of this article is ‘nutrition influences your genetics, and stress influences it too’. And the good news is nutrition and how you respond to stress IS UNDER YOUR CONTROL

“Nutrients can reverse or change epigenetic phenomena such as DNA methylation and histone modifications, thereby modifying the expression of critical genes associated with physiologic and pathologic processes, including embryonic development, aging, and carcinogenesis”  – http://advances.nutrition.org/content/1/1/8.full

Increase methyl donors and you will also increase glutathione

Methyl depletion also depletes glutathione which will drive inflammation.

Stress depletes methyl donors and can cause mood swings, sleeping problems, anxiety and irritability.

You need methyl groups to remove toxic oestrogen metabolites.

Methyl protects DNA.

Optimal methylation pre-conception (in mother and father)  turns off ‘crap’ genes for next generation.

 “The Methylation Priority Principle”

Dr. Alan Vinitsky, a researcher and doctor, theorized that due to the importance of methylation in the body and its multiple functions, there must be a prioritization of the valuable methyl groups it uses in the many life-sustaining functions.

Your body needs methyl groups to activate cortisol and adrenalin (the 2 most important stress hormones), and if there is a lack of methyl groups it will take them away from other uses to activate the hormones needed to adapt to stress. If your body does not adapt to stress it dies, thus it adapts to survive. The problem is that now the other needs are not met and new problems will arise such as DNA damage (cancer) or genes of susceptibility being turned on. This is a new understanding of how stress can lead to a host of different diseases.

Stress is the number one way methyl groups become depleted. Remember, your body does not know the difference between physical, chemical or emotional stress. The body’s response is the same, and its use of methyl groups to adapt to the stress is the same. Yes all of your worrying is costing you valuable methyl groups and putting your DNA at risk.

If you would like help decreasing stress then, we have a free video series on Youtube: How to beat stress, or  call us on 01707 662 704

More on Methylation from my live training on Facebook in early 2017:

Dr Pompa’s PDF:

R5-Reestablishing-Methylation-030616

Related Article

Stress, Insulin, Cholesterol, Hormones and Your Brain.

How to Defeat Depression

How to Defeat Depression

“By 2020 depression will rank second only to heart disease as the leading cause of disability worldwide.”
–   The global burden of disease, Cambridge, Murray and Lopez

Here are my notes for the above video on chronic depression:

Psychoneuroimmunology – goes both ways

3 months – therapy, drugs

Inflamed brain feels no pain! Not like a muscle or a joint – signals with psychiatric symptoms

Inositol 4g x3 /day  for 4 weeks
ECGC – green tea extract

Diet – sugar!

Toxins!

Your gut!

No Grains

No Dairy

You Are Enough

Brain Based Wellness

Boost DHEA, serotonin, GABA, melatonin and beta-endorphins – the hormones that are the brain’s defence against stress.

Restore the body’s natural pH balance

Rid the body of toxins

Balance the immune system

The neurochemicals in the limbic system mediate all of one’s feelings and emotions.

A direct connection exists between the nocioceptive reflexes at every level of the spine and the limbic system. Every spinal level has an intimate relationship with the proper functioning of the limbic system. [Blum and Holder 1997]

And other relevant blog posts:

http://www.thepainreliefcentres.co.uk/glutathione-pollution-health/
http://www.thepainreliefcentres.co.uk/brain-based-wellness/
http://www.thepainreliefcentres.co.uk/walking-is-the-ultimate-exercise/
http://www.thepainreliefcentres.co.uk/brain-chemistry/
http://www.thepainreliefcentres.co.uk/i-am-enough/

If you would like help implementing any nutritional strategies then you can book a consultation, either in person, or if you are not local, via phone or skype:  01707 662 704

 

Glutathione, Pollution, and Your Health

Glutathione, Pollution, and Your Health

A 2017 update on more ways to boost glutathione, decrease body pollution, and help achieve better weight and World Peace too (I dare you to help)

 

Ageing can be thought of as a form of rusting.

Rusting is exacerbated by oxidation – which happens naturally when you exercise, and as part of life,  and it is accelerated by pollution and toxins in the air we breathe,  the water we drink, the food we eat, and even the 200 chemicals in our bathrooms and cleaning products.

Of all the molecules our body makes to protect us against this onslaught, glutathione is arguably the most important.

But even glutathione itself is under attack by medicine we think of as safe – paracetamol and Calpol.

Watch the video and read the article for more information:

Your glutathione levels fall, by about 10% to 15% per decade!

Decreased glutathione levels result in accelerated aging, low energy, higher inflammation, and a greater vulnerability to cell damage and disease

Glutathione is the body’s master antioxidant .

It functions both as an antioxidant and an antitoxin and is a major defence against illness and aging. Our glutathione levels indicate our state of health and can predict longevity. There are more than 60,000 published papers on the beneficial effects of glutathione.

Low Glutathione Graphic

 

Possible warning signs you have low glutathione:

  • abdominal pains
  • diarrhoea
  • headaches
  • joint pains
  • depression
  • rashes
  • lack of energy
  • frequent colds
  • shaky hands after exertion

Some of the many functions of glutathione:

  • required to get rid of heavy metal toxicity (included are mercury, lead, arsenic, and cadmium)
  • boosts white blood cell formation, which helps boost immunity/immune system
  • used by the body to neutralize/remove things like formaldehyde, car exhaust chemicals, cigarette smoke, and certain pharmaceuticals, pesticide and industrial chemicals, steroids, bacterial produced toxins, and alcohol
  • plays a role in DNA repair
  • anti-viral properties
  • positively affects insulin production and control by the pancreas
  • can help decrease/reverse cataracts

And most importantly for energy production: glutathione is the only anti-oxidant inside mitochondria, which are the energy producing factories in our cells.

If you have a sedentary, non-stressful life then you should be getting enough nutrients to make glutathione if you eat plenty of organic nuts, seeds, avocados, eggs, lentils and lots of veg, some high quality grass fed meat.

If you are under stress, have any of the symptoms listed above, or exercise, then it would be advisable to take at least a good multivit/mineral with HIGH amounts of B vitamins in,  and whey protein from organic, grass fed cows.

We can give you more advice on the products we use at the clinic on your next appointment.

How to Prevent Heart Disease

How to Prevent Heart Disease

The chances are you know someone with heart disease.

The chances are that the only focus is on lowering cholesterol.

This is like trying to stop your house from burning down by keeping one or two rooms in your house wet.  This may prevent some fires in those rooms but actually increases the risk of electrical fires.

The point is, cholesterol is NOT a main cause of heart disease.

There are more important and relevant tests to do:

You may have also been alerted to the fact that the ‘bad’ saturated fats actually PROTECT your heart.  Something us Functional Health providers have been noticing for years.

What may not have been told is diabetes medication aggravates blood pressure, and that ant-acid drugs like lansoprazole and pantoprazole increase strokes by up to 90%.

You also may not have been told that up to 90% of high blood pressure may be down to just one nutrient deficiency – a deficiency made worse by statin drugs and even some ‘blood pressure ‘ pills.

Are you confused as to what to do know?

This is knowledge I have picked up from a heart consultant, functional health experts, and reading medical journals for 24 years.

How to Prevent High Blood Pressure

How to Prevent Heart Arrhythmia

How to Prevent Heart Attacks

Heart Disease and Pollution

If you want my recommendation to a great heart consultant then call us on 01707 662 704.

Related Blog Posts:

The Health Benefits Of Nitric Oxide

The Truth About Statins and Cholesterol

Chiropractic Heart Disease Special

Exercise Your Heart really Needs

 

Permanent Perfect Eating for Permanent Weight Loss 2 – Cultured Foods

Cultured Foods and Fermented Foods: What are they and why are they so good for us?

What are cultured and fermented foods?

Cultured foods and fermented foods are natural ways humans have consumed probiotics for thousands of years. They don’t just provide a greater range of bacteria than the commercial yogurts, they also deliver more nutrition.  There is a whole range, catering for all tastes – vegetables, dairy products, cereals, fish, just about everything.  You can make them yourself, or you can buy the read made.  I’ve put some resources at the end.

Why are cultured food and fermented foods so good for us?

To understand just why cultured or fermented foods are so important to our health, an introduction to the ‘microbiome’ is needed.

Dr.Martin Blaser, the director of NYU’s Human Microbiome Program has written an important book on a subject all health care providers should be aware of.  The subject is the microbiome. The book is called “Missing Microbes: How the Overuse of Antibiotics Is Fueling Our Modern Plagues”.

Dr Blaser points out that since World War II there has been a huge rise in a number of diseases, especially allergies, autoimmunity and obesity.  Instead of going down the usual route of looking for individual causes for individual conditions, the world’s collective microbiome projects are pointing to just one major cause of many different problems – the upsetting of the natural order of things in the collection of bacteria, viruses, fungi, and other microbes that SHOULD be living inside of us, that have a purpose, and a vested interest in keeping us all healthy and well.

We are full of so many of these microscopic bugs that up to 90 percent of all the cells in the human body aren’t human at all — they’re micro-organisms.

The major reasons our microbiome is in such big trouble?

There are a number of factors. One is to do with our previous attempts of staying healthy: Antibiotics, antibacterial soaps, or even just too much washing

Another is the over medicalisation of natural processes – C-sections at birth (far higher than ever before).

Another is agricultural chemicals and industrial pollution.

Even chlorinated water is harmful to good bacteria.

You can read more in Dr Blaser’s book: “Missing Microbes: How the Overuse of Antibiotics Is Fueling Our Modern Plagues

missing microbes

It’s About DNA too

It’s not just the microbes that are important, it’s actually their genes, Professor Jeroen Raes has this to say:

“We have about 100 times more microbial genes than human genes in the body.”

And there’s more … proteins made from fungus and bacteria called micro RNA circulate in our blood stream. It’s estimated that about 25% of the microRNA circulating in our blood is not human (and nor should it be).

This means that what is living within us actually makes up our genetics. Which also means a lot of our ‘genetics’ is not just what our parents gave us, it is a choice too.  This gives us power over our health.

What are the benefits of healthy gut bacteria?

what kind of roles to healthy gut bacteria play for us?

A healthy ratio of good to bad gut bacteria is also essential for:

  • Proper development and function of your immune system
  • Protection against over-growth of other microorganisms that could cause disease
  • Digestion of food and absorption of nutrients

The probiotics in your gut also play a role in helping numerous bodily functions, such as:

  • Digesting and absorbing certain carbohydrates
  • Producing vitamins, absorbing minerals and eliminating toxins
  • Keeping bad bacteria under control
  • Preventing allergies

We also know that certain gut bacteria have an effect on brain function, so not only are there probiotics, there are now psychobiotics!

Don’t forget your mouth

It’s not just your gut that needs to be filled with happy bacteria. Your mouth is now emerging as another place we have killed off what makes us healthy.

The best place to learn about the mouth microbiome is from dentist Dr Gerry (this is an affiliate link so if you do buy his toothpaste I’ll make a few cents) – http://shrsl.com/?fbx8

Dr_GerryThe New Solution To Gut Health

Before we get to the cultured and fermented foods themselves there is one more BIG concept to get.  This is something very new, and you may well be one of the first people in the UK (or anywhere) to learn about this.

Cutting edge research has found that even more fundamental to the microbiome then the actual microbes is there communication system.  I won’t go into details, I’ll let you watch this interview between one of my mentors, Dr Dan Pompa, and the discoverer of the microbe communication system.

To cut a long story short, if you have gut health issues – leaky gut, irritable bowel, Crohn’s disease, ulcerative colitis, or you were born by C-section or have a child born by C-section, then you need to try Restore before you spend any money on probiotics.

You can learn more about Restore  here – http://restore4life.com/about-good-gut-health/

We do not yet stock it in the clinic but you can get it from the Finchley Clinic (not to do with me, and service can be a bit slow at times, but it’s worth it):

https://www.thefinchleyclinic.com/shop/restore-for-gut-health-p-1368.html?osCsid=5398697edf74f0c0c07beeb1059316e7

Cultured Food and Fermented Food Recipes and Resources

For cultured foods, here’s some links to recipes to try, and places to buy them ready made.

The Benefits of Cultured Dairy and Cultured Vegetables with Recipes

Sauerkraut Recipe

These are places in the UK to purchase ready made fermented products

http://www.realfoods.co.uk/article/fermentation

http://www.mufarosfamilyfoods.com/

There are plenty more foods to explore on Google, here’s just a few:

Kimchi (Korean food, and as it gets more popular you’ll soon have a restaurant near you!)

Koji

Kefir

Kombucha

Sauerkraut

Here’s Part 1 of my Permanent Perfect Eating Plan for Permanent Healthy Weight, and do call us if you have health issues as expert guidance can be a shortcut to good health

Permanent Perfect Eating, for Permanent Weight Loss, Part 1 – Intermittent Fasting

 

 

 

 

 

 

Permanent Perfect Eating, for Permanent Weight Loss, Part 1 – Intermittent Fasting

Intermittent Fasting – Probably Your Most Powerful Tool For Healing Yourself

If you think I’m exaggerating then check out the 2016 Nobel Prize for Medicine (links below)

Permanent Perfect Eating, for Permanent Weight Loss

Without going into too much detail fasting regularly improves your body’s ability to get rid of its ‘sick’ cells, and encourage new ones, and it does this through various mechanisms.

One is that it stimulates a process as autophagy or ‘self-eating’ – think of this as self cleaning and recycling. (See the 2016 Noble Prize).

Another is that it lowers sugar (glucose).  Sugar is a very ‘dirty’ energy, but it is easy to burn. Think of it like kindling that gives off lots of foul black smoke.

Another is that it raises the really good energy source, made from fats,  known as ketone bodies.  Ketones are a really clean energy source, but less easy to produce than sugar. Think of it like solar energy. A lot of installation needed, but once set up it’s much, much easier with no smoke.

And this is the problem.  Because sugar is so much more ‘easy’ our body will burn it in preference to fat, no matter how much fat we have.

We can only store 12 hours’ worth of sugar (about 2000 calories), after which our body is forced to break down fat into ketone bodies.  Even lean people have 60-80,000 calories of fat they can burn, so you cannot actually ‘starve’ to death for quite some time.

The trouble is, with the myth of ‘breakfast’ having to be early, many of us rarely go more than 10 -13 hours without eating more food that contains sugar. Sugar means any carbohydrate or starch – so the typical breakfast cereal, even muesli or porridge oats, is sugar. Pasta is sugar. Potatoes and rice are sugar. Even proteins from meat and fish, nuts and seeds can be turned to sugar.

Intermittent Fasting

Intermittent fasting can be practiced in a number of ways, but the one I focus on for patients is daily, trying to have  at least 13, and really at least 15 or 16 hours, from your last intake of calories on one day, before breaking your fast the next day.  In reality this often equates to skipping breakfast and eating 2 meals a day.  You don’t have to jump right into this, and if you do have a medical condition then you should really consult us first, so we can help ease you into it.

Benefits of Intermittent Fasting

Intermittent fasting can be profoundly beneficial to your health

  • efficient weight loss,
  • reversal of type 2 diabetes
  • improved cardiovascular health
  • reduced cancer risk, gene repair
  • increased longevity
  • protects muscle
  • protects the brain and nervous system
  • decreases inflammation
  • helps reduce autoimmune diseases
  • improves mode
  • decreases stress
  • improved endurance and athletic ability (see the Running on Fat movie – link below)
  • and more

Caution:

  • People that would be best served to avoid fasting, unless they are being supervised by a specialist, include those living with chronic stress (adrenal fatigue), and those with cortisol dysregulation. Pregnant or nursing mothers should also avoid fasting

For more information

Dr. Jason Fung, a nephrologist (kidney specialist) with a practice in Canada, has written an important book:

The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting,” co-authored with Jimmy Moore. It details how to implement fasting and overcome some of the most common challenges that might arise, including persistent fears and myths associated with extended water fasting.

Make use of our free daily coaching on Facebook – https://www.facebook.com/BodyInBalanceUK/

If you would like help making intermittent fasting a part of your life we consult by phone, over Skype, or in person. Call us to book – 01707 662 704

The Running on Fat movie:

The 2016 Nobel Prize:

https://www.nobelprize.org/nobel_prizes/medicine/laureates/2016/press.html

Move on to Part 2 of Permanent Perfect Eating

Permanent Perfect Eating for Permanent Weight Loss 2 – Cultured Foods

 

Happy World Freedom Day

Happy World Freedom Day

This is an email I sent to patients today (9/11/16)

Yes, it really is World Freedom Day. (..and health freedom for you if you keep reading)

It was mentioned on ClassicFM this morning, and along with Trump winning the US election, and the recent UK Brexit vote and it started me thinking.

…and then I listened to my favourite morning motivation – Pete Cohen at www.Mi365.me and he had made me think even more.

Pete said that nothing you can do today will change the outcome of the two recent votes.

Life isn’t about what happens outside of us, it’s what we choose to do with these ‘happenings’ that determines our future.

Today you can choose to ‘Vote for Yourself’, you can grab your own headlines.

…and so I thought, ‘What is my manifesto, what would I do if I had millions of pounds to run for office?’

This made me realise that my manifesto needs no multi-million pound campaign.  I can start right now.

You see, what I want, is to make my community the healthiest, happiest place to live in Great Britain.  I want to make Great Britain the healthiest, happiest country in the world.  I want the World to take note, and become a healthier, happier planet for my children to enjoy.

At the moment in the UK, our amazing NHS is under crippling pressure, and prescriptions for anti-depressants and mood altering drugs is spiralling upwards out of control.  We are getting sicker and less happy.

But do you know what the shocking truth is?

About 50% of everyone depending on expensive medication could be off it in 6 months with just one change!  One FREE change.

This would mean in one year the entire health of the nation would be vastly improved, the NHS saved, and more able to cope with emergencies, which would make us all happier.

So, would you like to know what that one change is?

A change that can improve heart disease, diabetes and dementia?

A change that alters DNA and decreases cancer risks?

A change that can lead to permanent fat loss, better moods, clearer thinking and less pain?

All you have to do is make a choice that will change your life for the better, forever.

I’m already sharing this patients this week as I learned of new discoveries this weekend, but I’m going to get very public about it, especially if you decide to help me save the NHS.

For 7 weeks, every week day, from next Monday, I’ll be doing a ‘Live’ broadcast:
https://www.facebook.com/BodyInBalanceUK/

You don’t have to wait until Monday though, as you can get onto Facebook today as I start sharing my NHS-M:  National Health Saving Manifesto, later today – 2pm.

I also plan to hold a talk in Brookmans Park within the next 4 weeks, going into detail on the ‘one change’.

For now, get onto Facebook and tell your family and friends it’s time to vote for themselves.

Look out for another email on Friday from me.

Be Well

Chris
01707 662 704

Golf

What Every Golfer Wants

The eye test I spoke about, to detect your toxic load, and asses possible nutritional deficiencies:
The VSC Test

More info on Cellular Detox:
http://feelwell.today

Some great exercises to try as both a warm up to your golf, and a warm up to your day:

Tai Chi Twists – I prefer to ‘slap’ my upper chest/front of shoulder, rather than the front lower rib area – try both and ‘feel’ which is right for you

Balance: There are a number of great balance exercises, and this is a good introduction

The Lunge and Twist: